The lack of energy, sex drive, muscle mass, mental health, and more can usually be associated with low testosterone levels. But some exercises may help to improve the condition. Richard Jadick, D.O., a Piedmont urologist mentioned that “exercises will boost testosterone, though certain types of exercises will increase testosterone more than others”.
Exercises can raise testosterone because it promotes:
- i) Muscle building: the more muscles you have, the higher your testosterone level.
- ii) Weight maintenance: many researchers have found a link between obesity and low levels of testosterone.
EXERCISES THAT WILL INCREASE TESTOSTERONE
Weightlifting
“Research has shown that lifting heavier weights is the best form of exercise to boost testosterone,” says Dr. Jadick. “As muscle mass increases, it will trigger the body to produce more.”
He suggests performing two sets of three to five reps at 95 percent of your maximum effort, targeting larger muscle groups like the quadriceps, hamstrings, back, and chest. But don’t ignore smaller muscle groups, like the biceps, calves, and shoulders. Strengthening your entire body helps prevent injury and speeds up your metabolism.
If you are new to weightlifting, hire a personal trainer for at least one session to show you the ropes so you don’t get injured.
High-intensity interval training (HIIT)
HIIT is also a type of exercise known to raise testosterone levels. A few studies suggest resting for one to two minutes between intervals has the most benefits. “I recommend lifting weights for 30 to 45 minutes two to three times per week,” says Dr. Jadick. “On your off days, do cardiovascular exercise or HIIT.”
This combination will not only enhance testosterone, but it will also promote good heart health.
EXERCISES THAT LOWERS TESTOSTERONE
“Chronic endurance exercises such as cycling and running for hours have been shown to decrease testosterone,” says Dr. Jadick. “High-endurance athletes tend to have higher levels of cortisol, which has the opposite effect. The more endurance exercise you do, the more likely you are to break down muscle tissue.”
Endurance training isn’t necessarily bad for you, he says, but cortisol can have an impact on your muscle mass, sleep, and mood. On the other hand, moderate cardio exercise (30 minutes, five days a week) will protect your heart health and won’t trigger excess cortisol production.
THE BEST WORKOUT TIMING TO BOOST TESTOSTERONE LEVEL
“Afternoon exercise is the best for boosting testosterone, while morning exercise is ideal to jump-start your metabolism,” says Dr. Jadick. “For optimum results, consider doing a cardio session in the morning and weight training after work.”
He adds, “many men are so run-down after work that they skip the gym. If that’s the case, we can talk about supplementation.” If you can fit in only one workout a day, choose the time that works best for your schedule.
HEALTH CONSEQUENCES OF LOW TESTOSTERONE
“As we get older, our testosterone naturally decreases,” explains Dr. Jadick. “As we gain weight, we lose even more. When your testosterone is low, you will eat more, gain weight, and have even lower energy, which can have numerous health consequences.”
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